Hummus (Garlic-Free)

Ingredients

• 82 g (½ cup)canned chickpeas, drained and rinsed
• 15 ml (1 tablespoon)tahini (sesame paste)
• 5 ml (1 teaspoon)fresh lemon juice
• 5 ml (1 teaspoon)olive oil
• 15–30 ml (1–2 tablespoons)water or aquafaba

Instructions

1. 1

   Rinse the chickpeas

   Drain and rinse the chickpeas. For a smoother result, rub them between your hands to loosen the skins, then discard the skins.

2. 2

   Add the ingredients

   Put the chickpeas in a blender with the tahini, lemon juice and olive oil.

3. 3

   Blend until smooth

   Blend until very smooth, gradually adding 15–30 ml (1–2 tablespoons) water or reserved chickpea liquid (aquafaba) until the hummus is soft and creamy.

4. 4

   Taste and serve

   Taste and adjust if needed; no salt is needed for a baby. Serve as a dip or spread. This recipe leaves out garlic for easier digestion.

What is hummus?

Hummus is a Middle Eastern and Mediterranean dip traditionally made from chickpeas and tahini, often with lemon, oil and garlic. This version keeps the ingredient list simple and omits garlic.

Blending the chickpeas thoroughly with tahini and a little liquid gives this small batch its soft, creamy consistency.

Nutrition and macros by portion

The nutrition label shows one serving as written: 265 calories, 10g protein, 27g carbs, 15g fat.

Most of the carbohydrates and fibre come from the chickpeas; the chickpeas and tahini provide most of the protein. Tahini and olive oil contribute most of the fat. To balance a meal, serve an appropriate portion alongside suitable soft vegetables or other foods rather than adding extra hummus by default.

The key ingredients

Chickpeas: Canned chickpeas make this a quick recipe; draining and rinsing them first removes their packing liquid.

Tahini: This sesame paste provides the characteristic nutty flavour and blends into the chickpeas. It is an allergen, so serve it in a smooth form rather than using whole sesame seeds.

Getting a smooth texture

Removing the chickpea skins is optional, but it can make the finished hummus silkier. Rub the rinsed chickpeas gently between your hands and discard any skins that come away.

Add the water or aquafaba gradually while blending. Stop when the mixture is soft and creamy rather than runny.

Blend and check

A blender helps break down the chickpeas into a very smooth purée. Pause as needed to scrape down the sides so the ingredients blend evenly.

Check the texture before serving and add a little more liquid if it is too thick. The recipe takes about 10 minutes in total.

Serving ideas

Serve the hummus as a dip or spread, choosing a texture and serving method appropriate for the baby. Do not offer whole sesame seeds.

For a more substantial plate, pair a small amount with suitable soft foods. Follow your usual guidance on introducing allergenic foods, and supervise the baby while eating.

Why it is garlic-free

Garlic is left out to keep the flavour mild and the recipe simple. The chickpeas, tahini, lemon and olive oil still make a flavourful dip without it.

If preparing hummus for someone else, keep in mind that tahini contains sesame and make that ingredient clear.

Recipe notes & tips

• Rinse the chickpeas well before blending.
• Remove the chickpea skins if you want a smoother finish.
• Add the liquid in small amounts so the hummus does not become too thin.
• Use reserved aquafaba for extra chickpea flavour.
• Make sure the tahini is blended fully into the purée.
• Use clean utensils when serving and storing the batch.

Variations

• More lemon: Add a little extra lemon juice for a brighter flavour.
• Softer texture: Blend in a little more water or aquafaba.
• Without olive oil: Leave it out and use extra water as needed.
• Herb addition: Blend in a small amount of finely chopped parsley for an older child or adult portion.
• Adult seasoning: Add salt or spices only to a separate adult portion.

Common mistakes to avoid

• Adding all the liquid at once: Blend it in gradually so the hummus does not turn runny.
• Skipping the rinse: Drain and rinse the chickpeas first to remove their packing liquid.
• Stopping too soon: Keep blending until no coarse chickpea pieces remain.
• Using whole sesame seeds: Use smooth tahini instead for this recipe.
• Salting the baby portion: Leave out salt as directed and season only a separate adult serving if wanted.

How to store

Refrigerate promptly in a clean, covered container and use within 2 days. Serve cold or bring only the portion you need to a suitable temperature; do not return food from the baby's bowl to the storage container.

Frequently asked questions